Blackbird CrossFit – CrossFit
Partner Workout
Metcon (Time)
For Time:
300 Double Unders
90 Push Jerks 95#/65#
60 Synchro Bar Facing Burpees
300 Double Unders
60 Push Jerks 95#/65#
40 Synchro Bar Facing Burpees
– Partners split work as needed
-One athlete works at a time except on burpees
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
Set 1:
20 Single Unders
5 Shoulder Press
5 Yoga Push-ups
Set 2:
20 Fast Single Unders
5 Push Press
5 Sumo Inch Worms
Set 3:
5 Penguin Jumps
5 Push Press
5 Bar Facing Burpees
SPECIFIC WARM-UP
:30 Max Double Unders or attempts
5 Jump and Land hands at sides
5 Jump and Land hands on shoudlers
5 Jump, Punch, and Land
5 Push Jerks
Cool Down
Warm-up (No Measure)
3 Sets:
:30 Banded Shoulder Distractions / Side
:30 Overhead Wall Stretch